Why a Strength Training Habit Can Turn Your Life Around

Making strength training a habit was the best decision

Strength training often carries the image that "it's meaningless unless you push yourself to the limit" or that "it's only for young people," but when you carefully examine the scientific data, it becomes clear that this is not necessarily the case.

I used to think the same way myself, and for the first year or so, I stuck to bodyweight training at home. It wasn't bad, but looking back now, I feel its efficiency was limited.

When I finally decided to join a gym, the way my body was stimulated changed significantly. While this is just my personal experience, I feel that if you are going to make strength training a habit, utilizing a gym within your means is a rational choice.

The goal I set was simple: "Twice a week, three times if possible." Rather than aiming for perfection, I made it my top priority to maintain this frequency without overexerting myself.

As a result, not only did my body become easier to move, but I also unexpectedly noticed a change in the texture of my skin. My skin, which used to be prone to dryness, began to feel more supple than before.

At first, I thought it was a subjective change, but later I learned that similar changes have been reported in research, which gave me a sense of personal validation.

In a randomized controlled trial targeting middle-aged Japanese women, it was reported that 16 weeks of resistance training twice a week improved skin elasticity and, furthermore, significantly increased the thickness of the dermis (the structural foundation layer inside the skin) [1].

Dermal thickness is considered a factor related to skin firmness, sagging, and wrinkles, making it important from a beauty perspective as well. In addition, this study confirmed that biological reactions involved in the production of components that support skin firmness and elasticity are enhanced [1].

This result suggests that it is possible to influence the skin environment from inside the body, rather than just through external care.

These changes are not limited to beauty. In its latest statement released in 2026, the American College of Sports Medicine (ACSM) clearly indicated that stimulating major muscle groups at least twice a week is important for maintaining muscle strength, muscle mass, and physical function [2].

This statement positions resistance training as a "foundational exercise habit for healthy adults" and points out that consistent implementation may be associated with long-term health status.

Many people feel that "the effects might be limited if you only do it twice a week." However, a meta-analysis examining the relationship between training frequency and muscle hypertrophy has shown that training twice a week is more effective than once a week, while the difference compared to three or more times a week is relatively small [3].

Furthermore, a randomized controlled trial published in 2024 targeting the elderly reported that continuing strength training twice a week for 12 weeks improved muscle strength by approximately 17–50% and significantly increased muscle thickness [4].

Based on these results, a frequency of twice a week can be considered a realistic option that balances effectiveness and sustainability.

The effects of strength training extend beyond physical function to indicators related to brain function.

In a study published in JAMA Internal Medicine, it was found that strength training once or twice a week improved executive functions such as attention and judgment, whereas no such change was observed in the group that did not exercise [5].

Furthermore, recent research has reported that in people who continued resistance training, the "brain age index" estimated from brain images changed in a statistically younger direction [6].

While this does not imply a medical diagnosis, it shows that physiological indicators related to brain aging can be influenced by exercise.

Ultimately, I believe the value of strength training lies not in "pushing yourself stoically," but in providing moderate stimulation consistently at a frequency you can maintain.

By accumulating a manageable habit of twice a week over six months or a year, you may see gradual changes not only in how easily your body moves but also in your appearance and daily condition.

Strength training does not promise flashy, immediate results, but it is an option well worth considering as a habit that quietly supports your health and quality of life.

References
[1] Nishikori S, et al. Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Scientific Reports. 2023.
[2] American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Medicine & Science in Sports & Exercise. 2026.
[3] Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? Journal of Sports Sciences. 2018.
[4] Baxter BA, et al. Effects of once- versus twice-weekly eccentric resistance training on muscular function and structure in older adults. Scientific Reports. 2024.

[5] Liu‑Ambrose T, et al. Resistance Training and Executive Functions: A 12‑Month Randomized Controlled Trial. JAMA Internal Medicine. 2010.
[6] Gonzalez‑Gomez R, et al. Randomized controlled trial of resistance exercise and brain aging clocks. GeroScience. 2026.